Is jaggery powder healthier than sugar? Apollo dietician weighs in

Jaggery powder contains a little iron, potassium, magnesium, and even antioxidants. Jaggery powder contains a little iron, potassium, magnesium, and even antioxidants. Jaggery powder contains a little iron, potassium, magnesium, and even antioxidants. Jaggery powder contains a little iron, potassium, magnesium, and even antioxidants. (Picture Credit: Pexels)

• Jaggery powder is a less processed sugar alternative with trace minerals.
• Experts warn excess jaggery may cause weight gain and blood sugar spikes.
• Choose chemical-free jaggery and limit intake to 1-2 teaspoons daily.

Did our AI summary help?

Jaggery powder is being used as a refined sugar substitute in several households, given its natural content and least processed form. And despite small amounts of the trace minerals it contains, experts recommend moderation. Here's a look at what it is and how to use it — so you can eat healthier on your own terms.

As healthy eating becomes more mainstream, many individuals are specifically seeking out alternatives to refined sugar. Jaggery powder is one of the widely used alternatives which has been making headlines for being natural and less processed. Jaggery, a traditional Indian household staple, is made from the extract of the sugarcane or palm sap and is believed to contain some minerals that are lost in producing sugar. This idea has prompted people to swap white sugar with jaggery powder in their tea, sweets and day-to-day cooking.

Jaggery powder can give you an illusion that it is healthier but remember it's still a sugar and needs to be consumed in moderation. Overconsumption can be associated with the same health risks as weight gain and blood sugar spikes.

Jaggery powder can be a good alternative if used right, says Fauziya Ansari, Dietician, Apollo Spectra Hospital, Mumbai.

Advantages of a jaggery powder

The Doctor says that Jaggery powder contains a little iron, potassium, magnesium, and even antioxidants, and may be incorporated into the diet in tea, coffee, or with flour, nuts, and seeds, coconut, and milk. It is not highly processed and can be consumed in moderate levels as opposed to refined sugar. It may help in the digestion process by stimulating digestive enzymes and prevent constipation. Jaggery will also aid in fast energy and is widely used in combating tiredness.

Also read: Do you like Poha for breakfast? Reimagine this comfort food with winter vegetables, learn recipes

Replacing sugar with jaggery

Excess sugar may lead to weight gain and irregular blood sugar levels. Thus, being overweight may increase the risk of type 2 diabetes, heart disease, and strokes. People who substitute refined sugar with jaggery usually report fewer sugar cravings as well as an improved digestion. Others have less energy crashes as jaggery also emits energy slowly. But one must not forget that jaggery is a kind of sugar and it is not calorie-free and it should be consumed sparingly. It might not be helpful in terms of weight loss or blood pressure.

Right quantity and precautions

It is imperative to keep up to the recommended amount, which is 1-2 teaspoons per day, says the expert. Excessive use may be accompanied by problems such as weight gain and blood sugar rise so be careful. Those with diabetes, insulin resistance, or aiming to put weight off should only consider jaggery upon the advice of the dietician. Always select jaggery with no chemicals so as to keep it uncontaminated. Only with the assistance of an expert, choose the jaggery.

Jaggery types and who it is appropriate for

Sugarcane jaggery

The most common and the one mostly used in day to day activities.

Palm jaggery

Palms are rich in minerals and are good in immunity and digestion.

Date palm jaggery

It may be a good alternative to individuals with iron deficiency.

Organic jaggery powder

This is better used in normal intake because it contains less additives.

Selecting the correct type and observing the recommended amount would allow you to indulge in the sweetness without having to sacrifice on your health.

Also read: Why Bihari cuisine is emerging as India’s next big food obsession

FAQs on jaggery vs sugar:

1. What is jaggery?

Jaggery is a traditional, unrefined sweetener made from sugarcane juice or palm sap, commonly used in Asian and African cuisines.

2. What is refined sugar?

Refined sugar is a highly processed sweetener made from sugarcane or sugar beet, with most natural nutrients removed.

3. How is jaggery different from sugar?

Jaggery is less processed and retains minerals like iron, calcium, and potassium, while sugar provides mainly empty calories.

4. Is jaggery healthier than sugar?

In moderation, jaggery is considered a better alternative due to its mineral content, but both should be consumed sparingly.

5. Does jaggery contain nutrients?

Yes. Jaggery contains small amounts of iron, magnesium, potassium, and antioxidants.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.